Name: Playbook - Don Saladino - W1/D1 Back 🎒
Uploaded: 2023-12-18T19:30:19.238Z
Duration: 45 min
Description: W1/D1 Back 🎒

Samantha

Chris Pittner

Craig

Welcome to Day 1  of Pure Strength DB!

Today's Workout
-Warmup
-DB RDL
-DB Pullover
-Single Arm DB Row
-Pronated DB Row

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- Kneel on the floor
- Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips
- Exhale and fold forward, walking your hands out toward the front of you and lay your torso down between your thighs
- Hold this position for the recommended amount of time

Child's Pose

- Start on an all four position, move to downward dog position
- Keep one arm planted and rotate so that your hips face the ceiling
- Reach your opposite arm overhead and hold
- Rotate back to starting and repeat on the opposite side

Thoracic Bridge (Each Side)

- Hinge over at the waist, with a flat back and chest up (This is the starting position)

- Ts: Glide your shoulder blades back and down and then raise your arms to the side to form a "T"

- Ys: Glide your shoulder blades back and down and then raise your arms over your head to form a "Y"

- Ls: Glide your shoulder blades back and down, lift elbows to the ceiling as they bend to 90 degrees, and rotate hands "row" to the ceiling

- Ws: Bend your elbows to 90 degrees. Glide your shoulder blades back and down and then lift your arms to the side to form a "W"

- Complete the designated amount of reps for each "letter"

Ts, Ys, Ls, Ws (Each Movement)

Warmup

4 Rounds. 1 Exercise. 90 Seconds of Rest Between Rounds. 
*Note: Long rest time means go heavy! It will take you time to recover. If you don't have the weight to go heavy you can decrease your rest time.

- Standing with your feet hip-width apart and knees slightly bent
- Hold one dumbbell in each hand, and place them in front of your hips with palms facing the thighs
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips, sitting your glutes back and keeping your back straight
- Lower the dumbbells until you feel a stretch in your hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, using your glutes and hamstrings to return back to standing
- Repeat for the recommended amount of repetitions

DB RDL

B Block

4 Rounds. 1 Exercise. 90 Seconds of Rest Between Rounds. 
*Note: Long rest time means go heavy! It will take you time to recover.  If you don't have the weight to go heavy you can decrease your rest time.

- Lie flat, hold the dumbbell straight overhead
- Inhale and lower the weight slowly behind your head engaging your core
- Then bring the dumbbell back with the same motion to the starting position
- Complete the designated number of reps

DB Pullover

C Block

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull up 
- Come down in a controlled motion
- Complete desired reps then repeat on the opposite side

DB Single Arm Row (Each Side)

D Block

4 Rounds. 1 Exercise. 60 Seconds of Rest Between Rounds.

- Assume a standing position while holding a dumbbell in each hand with a neutral grip
- Hinge forward until your torso is roughly parallel with the floor (or slightly above) and rotate the dumbbells into a pronated grip (palms facing back)
- Begin the movement by driving the elbows up while retracting the shoulder blades
- Once you have reached the top position, contract the back muscles to increase muscle engagement
- Lower the dumbbells to starting position with control
- Repeat for the recommended amount of repetitions

DB Pronated Rows

E Block

W1/D1 Back 🎒

START HERE

Loved this! I was so excited to see the new programs, they look amazing!

Shani

W1/D2 Chest & Shoulders 💪💪

Holly

Nicole

W1/D3  Flow & Cardio 🙆 🧘

W1/D4 Legs 🦵

Renato

W1/D5 Arms & Abs 💪 🪨

Bow flex db are tough for pronated rows with boobs🥴

W2/D1 Back 🎒

Week one was amazing! My abs are still sore from the ab wheel 😅😅 
On to week 2!

W2/D2 Chest & Shoulders 💪💪

W2/D3  Flow & Cardio 🙆 🧘

W2/D4 Legs 🦵

W2/D5 Arms & Abs 💪 🪨

Nick

W3/D1 Back 🎒

Dean

W3/D2 Chest & Shoulders 💪💪

W3/D3  Flow & Cardio 🙆 🧘

W3/D4 Legs 🦵

W3/D5 Arms & Abs 💪 🪨

W4/D1 Back 🎒

W4/D2 Chest & Shoulders 💪💪

W4/D3  Flow & Cardio 🙆 🧘

W4/D4 Legs 🦵

W4/D5 Arms & Abs 💪 🪨

W5/D1 Back 🎒

W5/D2 Chest & Shoulders 💪💪

W5/D3  Flow & Cardio 🙆 🧘

W5/D4 Legs 🦵

W5/D5 Arms & Abs 💪 🪨

W6/D1 Back 🎒

W6/D2 Chest & Shoulders 💪💪

W6/D3  Flow & Cardio 🙆 🧘

W6/D4 Legs 🦵

Love it! Always work up a sweat with your programs

Marie

W6/D5 Arms & Abs 💪 🪨

W7/D1 Back 🎒

W7/D2 Chest & Shoulders 💪💪

W7/D3  Flow & Cardio 🙆 🧘

W7/D4 Legs 🦵

W7/D5 Arms & Abs 💪 🪨

W8/D1 Back 🎒

W8/D2 Chest & Shoulders 💪💪

W8/D3  Flow & Cardio 🙆 🧘

W8/D4 Legs 🦵

W8/D5 Arms & Abs 💪 🪨

W9/D1 Back 🎒

W9/D2 Chest & Shoulders 💪💪

W9/D3  Flow & Cardio 🙆 🧘

W9/D4 Legs 🦵

W9/D5 Arms & Abs 💪 🪨

W1/D1 Back 🎒

Community

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